KETO VERDICTNO
Orange juice is not keto-friendly. At ~10–11g net carbs per 100ml, a standard 8 oz (240ml) glass delivers ~24–26g net—well above strict keto limits. It’s mostly fast-absorbing liquid sugars and is best avoided.
Is Orange Juice Keto?
Juices
Orange juice is not keto-friendly. At ~10–11g net carbs per 100ml, a standard 8 oz (240ml) glass delivers ~24–26g net—well above strict keto limits. It’s mostly fast-absorbing liquid sugars and is best avoided.
- Net carbs (100g)10.2g
- Protein (100g)0.7g
- Fat (100g)0.1g
- Keto verdictNot keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
10.2g
Total Carbs
12g
Fiber
0.2g
Protein
0.7g
Fat
0.1g
Calories
45
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Very high sugar density: ~10–11g net carbs per 100ml with minimal fiber
- Not recommended on keto: liquid carbs absorb rapidly and spike glucose/insulin
- Single glass impact: 8 oz (~240ml) ≈ 24–26g net carbs
- Low satiety: calories without fiber, fat, or protein
- Juicing removes most fiber, concentrating sugars
- Prefer whole citrus sparingly or avoid entirely
HEALTH BENEFITS
- Rich in vitamin C which supports immune function and collagen formation
- Provides potassium—an electrolyte many people underconsume
- Contains flavonoids (e.g., hesperidin) with antioxidant activity
- Vitamin C can enhance non-heme iron absorption from foods
- Contains small amounts of folate and other micronutrients
- Nutrient value is outweighed by carb load for keto goals
PREPARATION SUGGESTIONS
SPECIAL OCCASION ONLY
If you choose to have it, limit to 2–3 oz, sip slowly, and track carbs precisely.
WHOLE ORANGE ALTERNATIVE
Use a few segments of whole orange instead; the fiber helps temper glycemic impact (still limit on keto).
JUICE SUBSTITUTES
Make an orange spritz with sparkling water, ice, and a teaspoon of juice or zest for aroma.
NON-KETO RECIPE
Reserve OJ for non-keto marinades or desserts for guests rather than as a beverage.